Deep Work

Attention Restoration Theory (ART)

ART proposes that exposure to nature is not only enjoyable but can also help us improve our focus and ability to concentrate.

ART is based on past research showing 2 types of attention:

1. involuntary attention - attention is captured by inherently intriguing stimuli
2. directed attention - attention is directed by cognitive processes. This resource is FINITE. If you exhaust it, you’ll struggle to concentrate, and get no Deep Work done.

Attention restoration occurs through exposure to restorative environments.

States of Attention

There are four states of attention along the way to restoration:

1. Directed Attention (Concentration): This is the starting point, where directed attention is available and concentration on tasks is possible.

2. Directed Attention Fatigue: Over time, as directed attention is exhausted, fatigue sets in. It becomes increasingly difficult to focus, and distractions become more potent.

3. Effortless Attention (Soft Fascination): By engaging in activities that don’t require directed attention or spending time in restorative environments (such as nature), the brain enters a state of effortless attention. This period of soft fascination allows for reflection and starts to replenish the depleted resources.

4. Restored Attention (Reflection): Through the process of reflection and change to different tasks that use different parts of the brain, attention is fully restored.

Difference between effortless and involuntary attention?

Effortless attention is often tied to activities or environments that are engaging and restorative, whereas involuntary attention is a more automatic response to stimuli that captivates our attention regardless of context or personal interest.

Resources:

• https://positivepsychology.com/attention-restoration-theory/
• https://en.wikipedia.org/wiki/Attention_restoration_theory
• Deep Work book

Characteristics of Restorative Environments

1. Fascination:  involves one’s attention being held without any effort expended
2. Being away: can be objective or subjective in form (far away from a location or can let his or her mind go from everyday life and worries)
3. Extension: quality of restorative environments that encourages you to feel totally immersed and engaged
4. Compatibility: characteristics found in an environment that meet the preferences and goals of a person.

There are two kinds of fascination according to Kaplan:

1. Hard fascination: when your attention is held by a highly stimulating activity; such activities generally do not provide the opportunity to reflect or introspect, since you are completely absorbed (ex: watching youtube / movie)
2. Soft fascination (GOOD): when your attention is held by a less active or stimulating activity; such activities generally provide the opportunity to reflect and introspect (Daniel, 2014).

Tip

So when we are trying to recover our directed attention, we want to optimize for soft fascination.

Where is the line between distractions and restorative environments?

Like when you doomscroll on titktok, you aren’t actually doing anything. But that isn’t a restorative environment because it can lead to overstimulation without providing meaningful relaxation or engagement.

From Deep Work: Cal Newport says that you don’t necessarily have to interact with greenery. As long as you take a break from directed attention, it will slowly rejuvenate itself (I’m not convinced this is as factually true):

• Having a casual conversation with a friend
• listening to music while making dinner
• playing a game with your kids
• going for a run

However, if you keep interrupting your evening to check and respond to e-mail, or put aside a few hours after dinner to catch up on an approaching deadline, you’re robbing your directed attention centers of the uninterrupted rest they need for restoration.